[quote]Bob A wrote:
CW,
A few observations and then my questions:
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You prescribe a set/rep volume of 24-50 performed 2-4 times a week for hypertrophy. You?ve also discussed training specific muscle groups more frequently (up to 10 times a week).
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With respect to set/rep volume: in some of your programs you start by prescribing a set/rep volume closer to the lower end of this range but add sets or reps every week such that one eventually reaches the upper end of the range
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With respect to training frequency: you have also prescribed training less frequently at first and slowly increasing the number of training sessions performed
My questions:
1- Are these prescriptions (increasing every week) with respect to volume and frequency solely to allow trainees to develop the level of conditioning required to perform at the higher ends of your training recommendations or are there other reasons?
2- If there are no other reasons, would a trainee already conditioned to handle these higher levels of volume and frequency benefit more from staying more frequently at the higher ends or would they be better off utilizing the entire range equally?
3- You have said that training more frequently is better for hypertrophy, is a set/rep volume closer to 50 better for hypertrophy than one closer to 24?
4- If so, should one strive to train as frequently as possible as close to the higher end of volume prescriptions as ones conditioning will allow?
4- If a trainee can adequately recover and progress while training at the higher ends of your volume and frequency recommendations, would there be benefit to adding more volume or frequency?
5- When developing a trainee’s level of conditioning, do you prefer to tart by getting them accustomed to increased volume, frequency, or do you work on both simultaneously?
6 - I know you favor frequency over volume but are there times when you advise a set/rep volume greater than 50 if the trainee can handle it?
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(Note to self: tell TC that I want a bonus for answering long questions.)
Man, oh man, are those some heavy questions! But good questions nonetheless.
As a writer, I’m constantly battling a neverending dilemma: who should I cater my articles to? Since T-Nation consists mostly of intermediate-advanced trainees, I shoot for that audience. As such, elite athletes sometimes need to fine-tune my articles (this is where my program design business becomes lucrative).
Warning: I’m about to say “It Depends on Your Goal” a record number of times.
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It depends on your goal. The parameters you’re referring to are mostly from my Set/Rep Bible article. That article was based on training for hypertrophy and maintatining muscle during fat loss. Maximal strength, endurance, speed strength, etc are an entirely different animal. Depending on your goal, if you seek hypertrophy, then yes, that statement is true. I’m trying to get trainees conditioned to the point where they can withstand a large amount of sessions/muscle group per week. But if say, maximal strength is the goal, the same is not true. You can’t force yourself to constantly up your MS sessions beyond 4, or so, sessions per week. Even that’s really pushing it.
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Yes, highly conditioned trainees would benefit by starting at the mid range of my prescriptions before working up from there.
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No, since there’s a limit to daily stimulation. If merely performing more volume IN A GIVEN SESSION was better, then the “One Day Cures” would’ve held up. But they don’t for the reason above. Once a horse is dead, there’s no reason to keep beating it. If you do, you’ll only increase the chance of hurting yourself (note: analogy). A set/rep volume of 50 is extremely taxing with >85% of 1RM, but a set/rep volume of 24-36 is with >85% of 1RM is great for hypertrophy and frequent sessions. The answer depends on loading, exercise selection, recovery days, etc.
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No, high frequency plans often make up for the need to constantly increase volume even further. Instead, it’s recommended to focus on loading.
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Probably not, there’s a point of diminishing returns.
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Frequency first.
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You can’t separate frequency and volume since they’re virutally one in the same. The point of training up to 10 sessions/week is to increase weekly volume. But the volume must be broken up into as many sessions as possible once it reaches high levels.